Back Squats, Muscle-ups, and Sandbag Lunges Workout
Strength
Back Squat; 8-6-4-8-6-4; rest 90-120 sec; wave-load the sets
WOD
10-8-6-4-2 reps of each for time:
Muscle-up (jumping MUs)
Sandbag Weighted Lunge (50′s/30′s)
Notes
One right lunge + one left lunge = 1 rep
Scale the muscle-ups to transitions if you’re close.
BS: 135, 145, 155; 145, 155, 185
WOD: 7:38 (Jumping MUs. Lunges @ 52#)
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